03
Nov
Author: 121
30
Oct
THURSDAY 30/10/14
STRENGTH: 12 mins to build to a heavy 3rm Deadlift WOD: 1 in paris 6 min aramp 5 Deadlifts @70% 5 C2B WOD: 2 4 rounds (14 min cap) 200m run 12 Db Clean & Jerk 15 TTB ...
29
Oct
WEDNESDAY 29/10/14
STRENGTH: 3x 3 squat cleans 1 Jerk 3x 1 squat clean 3 Jerks 5 RM back squats WOD: 5 rounds 10 KB swings 10 box jump overs Complete in under 6 min or penalty of 1 more round ...
28
Oct
TUESDAY 28/10/14
10 min max Muscle ups -If get to 30 stop & record time - if can't do MU's 10min of progressions WOD: 5 rounds: 2min to complete 3 Hang power clean 6 shoulder to overhead 12 front squats Max Burpees in remaining time 2 min rest ...
27
Oct
MONDAY 27/10/14
STRENGTH: 3rm OHS WOD: 500m row 50 DU's 400m row 40 wall balls 300m row 30 pistols 200m row 20 lateral Burpees 100m row 10 OHS ...
27
Oct
SATURDAY 25/10/14
WOD: In teams of 3: Accumulate 300 Cals on AD rotating between AD, 15 medball cleans 14/20 and Farmers carry around the building 16/24 Tabata (8 mins) -DU's -Hollow rocks ...
27
Oct
MASSAGE coming to CrossFit121
In the next coming weeks we will have a Massage Therapist working upstairs at the gym. Appointment times will be: Monday mornings from 8-12.00 and Wednesday nights from 5-8/9.00pm more details regarding start date, prices, and appointment details will be given at a later date! A little bit...
24
Oct
FRIDAY 24/10/14
STRENGTH: 8x3 OHS 75% 8x5 strict pull ups WOD: 12 min AMRAP 10 HSPU 10 Hang power cleans ...
23
Oct
THURSDAY 23/10/14
WOD: Every 10 min run 800m Complete 100 wall balls 100 KB swings 100 OH plate lunges In any order ...
22
Oct
WEDNESDAY 22/10/14
STRENGTH: 4x 2power snatches 1 hang snatch 4x4 front squats Rope climbs between sets WOD: EMOM Odd min as many Burpees as you can Even min run 200m Keep going until u have completed the required Burpees. ...